140830

**Labor Day Schedule on Monday: 2 Classes Only, at 8 & 9am!

Workout of the day for Saturday, August 30th, 2014:

Come for 3 wods tomorrow! One at 8, One at 9, One at 10am! Then, at 10:45 watch Justin ArnestRiza Gadduang GerodiasSean O’Boyle, and Keeley Ehlers at 10:45 AM to do the next Team WOD Challenge: 14.1!!!

Bring a healthy Brunch Food, Or just enjoy a well deserved post-3-WOD drink and hang out!

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140829

** There will be someone to watch kids 9am this Friday, Saturday & monday.
*** This Saturday there will be three different wods at 8,9,10 am! Followed by Brunch & Mimosas!

Workout of the day for Friday, August 29th, 2014:

Friday Athlete’s Choice! Pick a wod you missed earlier in the week or choose on of the following options:

Run 10k

Or:

JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats, 115/75-lb.
1 legless rope climb, 15-foot rope, beginning from seated
12 bench presses, 115/75-lb.

Jeremie-Border_th.jpg

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

 

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140828


Workout of the day for Thursday, August 28th, 2014:

1 minute squat cleans, 50-60% 1 RM
Rest 3 minutes
1 minute squat cleans, 60-70% 1RM
Rest 3 minutes
1 minute squat cleans, 70-80% 1RM
Rest 3 minutes
1 minute squat cleans, 50-60% 1 RM
Rest 3 minutes
1 minute squat cleans, 60-70% 1RM
Rest 3 minutes
1 minute squat cleans, 70-80% 1RM

Try for max reps each round without dropping the barbell.

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140827

Workout of the day for Wednesday, August 27th, 2014:

10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
With remaining time, AMRAP Power Cleans 135/95lb

Rest 1 minute between rounds.

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140826

Pre-Wod:
A.
Row Therapy

B.
Row Sprint Starts:
4 x 250 meters, 3 min rest between rounds

Workout of the day for Tuesday, August 26th, 2014:
Sumo deadlift 3-3-3-3-3 reps

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140825

Pre-Wod:
A.
Hip Warm-Up
Banded Hip Distraction Hamstring Stretch
Squat Therapy 2.0

B.
Row Therapy

Workout of the day for Monday, August 25th, 2014:

5 rounds for time (22 min cap) of:
5 overhead squats, 135/95-lb.
10 toes-to-bars
15 dumbbell hang squat clean, 40/30-lb.
20 double-unders

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No Workout today, we are hosting the rowing cert

** No Workout today, we are hosting the rowing cert

 

2014-Rowing-Cert

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140822

****Reminder: No Classes this Saturday! Sign up for the rowing cert instead:
https://www.regonline.com/builder/site/Default.aspx?EventID=1567869

 

Workout of the day for Friday, August 22nd, 2014:

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

 

TOMMYV-th.jpg

Enlarge image

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We’re asking the CrossFit community to make donations to the “Thomas J. Valentine Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

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140821

****Reminder: No Classes this Saturday! Sign up for the rowing cert instead:
https://www.regonline.com/builder/site/Default.aspx?EventID=1567869

Pre-WOD:
12 minutes:
20 Second Line Drill
20 Second Ring Support Position
20 Second Arch Hold
20 Second PVC Prone Handstand Flexion

Workout of the day for Thursday, August 21st, 2014:

4 rounds for time of:
Row 500 meters
Rest 3 minutes

Post-Wod:
10 Rounds:
10 GHD Situp
10 Arch Rocks

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Founder’s Message

Workout of the day for Wednesday, August 20th, 2014:

3 rounds for time of:
30 dumbbell shoulder presses, 35/25-lb. 
20 weighted pull-ups, 35/25-lb. 
10 weighted dips, 35/25-lb. 

CrossFit Roseville version 5.0

Not only is time to get ready for the next season with new school years, cooler nights, and fall colors, but it’s time to get ready for the next season at CrossFit Roseville.

More then just the paint has been changed. Effective immediately, Jesse Phillips is Head Coach and Owner of CrossFit Roseville. It’s time for CFRV version 5.0. What was version 1-4? I’m glad you asked:

Version 1 – Placer Strength and Conditioning (beginning)
With a barbell and a type B rower I start showing friends and families about CrossFit a couple of nights a week after work. It’s not long before I dream of being on the map as a CrossFit Affiliate just so the world knows we are getting werk done too. Wade Smith (he lives in Savanah, GA now) was pivotal in his support and encouragement as well as many friends and family.

Version 2 – CrossFit Placer (make it official)
Thanks to Greg Glassman and some amazing people at HQ, we become Roseville’s 2nd CrossFit Affiliate operating out of my 3-car garage. It was a trip having people you don’t know come over to your house to workout. I think Geoff Dinger is the only OG (original garage) member still training at CrossFit Roseville. I clearly remember him doing lunges down the street and being so sore he could barely step up into the engine at his FD.

Version 3 – CrossFit Victrix (re-location/expansion)
We rent a wharehouse and change the name. I relocate my civil eingeering office from Douglas Blvd to the front office of the warehouse. During the day I do civil engineering and coach CrossFit in the AM and PM. The name is changed because once you leave Placer County no one knows how to pronounce ‘Placer’. FYI: Victrix = Victorious. A few key coaches start helping to lead the community like Stacey Gilmore (she lives in the OK now) and Amy Breitbart.

Version 4 – CrossFit Roseville (put down roots)
Since we put some roots down, we adopt the name CrossFit Roseville.
I shut down the civil engineering office, you remember the land development slow down right? I devote all my time to coaching, double the size of the gym, and a new coach, Jesse Phillips, joins the box.

Version 5 – CrossFit Roseville (next level)
Now here we are. It’s time for version 5. Jesse Phillips has taken ownership, will be the head coach, and manage all day to day operations. Jesse will also be bringing on Kenny & Tali Stivers as partners. Kenny & Tali will be making their transition back to Seattle over the next 6 months. The most important thing is that CrossFit Roseville keeps advancing forward and this is the best way to see that happen. I will still be coaching classes, developing customized training plans, killing wods (or being killed by wods), and doing what I can to support you all – my CrossFit Roseville family! When a bar scrapes my shin, I will always bleed CrossFit Roseville.

I am grateful that I had the opportunity to interact with so many people through CrossFit Roseville over the past five years as head coach at CrossFit Roseville. I count it as one of my most important personal achievements and blessings from God.

I know that CrossFit Roseville will continue to soar high in all future endeavors and I will continue to do all I can to support the continued growth and success of all CrossFit Roseville members.

For now, I’m going to enjoy working out with my friends, high fiving the CFRV tribe after every wod, and relentlessly pursuing our goals together.

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